8-8-8-8-6-6

Go every 3:00

3 rounds @ steady pace

6 Windmills e/side
3-minutes Assault bike
6/side DB bird dog rows
3-minutes SkiErg
6 e/side DB Lateral lunges
3-minutes Row
6 Jefferson curls – KB or empty barbell

Hang squat snatch 3-3-3-2-2-2-1-1-1 reps

Lämmittely:

Häntähippa

Mobility

Taito/Voima:
Leuka

WOD
8min AMRAP YGIG
6 Leukaa
100m/200m konetta

4-8-12-16.... air squats
10 v-ups

10-9-8-7-6-5-4-3-2-1
Row
Burbee over rower
Back squat @80kg
Power Snatch @45kg

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Partner WOD

60 Cal.
60 Wall Balls
60 Partner Situps (ball over box)

Run 600m (together)
60 Burpee Box Jump Overs
60 Partner Pushups

60 Cal.
60 Toes-to-bar
60 Burpee over Partner (plank)

Run 600m (together)
60 DB Snatches 22,5/15kg
60m Single Arm Overhead Walking Lunges
+
Max Cal. Until the clock hits 45min

EMOM 10min

1 Snatch balance + 2 OHS